Terrance is a Sport Enhancement Specialist (NASM) and Certified Personal Trainer (NASM). He studied Ergonomics and Anthropometry at the University of Michigan and later received training at the National Joint Committee on Health and Safety. Terrance also earned multiple certifications through the National Academy of Sports Medicine (NASM). He continues to stay current on fitness trends with course work and lectures in Corrective Exercise, Customized Integrated Injury Prevention, Optimum Performance for seniors, Weight Training, Prenatal, Youth, Strength/Cardio, Plyometrics, Diet Weight Loss Fitness, Speed, Agility and Quickness Training.
Terrance's determination to see people get healthy, boost performance and succeed is evident in all he does. He has an innate talent for customizing programs that address specific needs so you can break through your fitness roadblocks.
Thursday, June 2, 2011
What benefit am I going to get from a personal training program?
Personal trainers can build a program that will meet your needs, based around your schedule and availability.A trainer will help you take the guesswork out of your routine. Personal Trainers can make individual programs are geared for those who require and request one-on-one attention and focus.
How common are rotator cuff tears?
True rotator cuff tears are thought to be more common with increases in age. Under the age of 70, the prevalence is relatively low, about 30%. From ages 71-80, the incidence increases to approximately 60%, and over 80 years, it jumps to 70%. However, in younger physically active individuals, overuse injuries like tendonitis and impingement are most often the causes of shoulder pain.
If you hate to exercise
If you hate to exercise, what should you do? Start with exercises you can do at home or try doing things that you will enjoy and give you a workout. Once you have gotten into groove or concurred these activities, get into the gym or online (HFPN Coach Sharecare Elite Trainer) and see your Fitness Professional to get a goal oriented exercise program. Work with a fitness professional to help fill in the holes you're are missing in workout plan. Doing these activities will give you a new healthy routine and a new vision of how enjoyable exercise can be.
Things that you can enjoy and get exercise:
1.snowboarding
2.skiing
3.long walks
4.Take the stairs
5.Park far away and walk
6.bike
7.hiking
8.dancing
9.yoga.
Things you can do at home:
1.Push Ups
2.Bridges
3.Planks
4.Body Squats
5.Lunges
6.Crunches
7.Pull Ups
Things that you can enjoy and get exercise:
1.snowboarding
2.skiing
3.long walks
4.Take the stairs
5.Park far away and walk
6.bike
7.hiking
8.dancing
9.yoga.
Things you can do at home:
1.Push Ups
2.Bridges
3.Planks
4.Body Squats
5.Lunges
6.Crunches
7.Pull Ups
Asthma Action Plan Stages
Asthma Action Plan StagesGreen Zone: Doing Well No cough, wheeze, chest tightness, or shortness of breath; can do all usual activities. Take prescribed longterm control medicine such as inhaled corticosteroids. Yellow Zone: Getting Worse Cough, wheeze, chest tightness, or shortness of breath; waking at night; can do some, but not all, usual activities. Add quick-relief medicine. Red Zone: Medical Alert! Very short of breath; quick-relief medicines don't help; cannot do usual activities; symptoms no better after 24 hours in Yellow Zone. Get medical help NOW
Why do my legs tire so quickly when I run on the treadmill?
National Academy of Sports Medicine Answered:
Leg fatigue while running on a treadmill or outside is due to either overtraining or training at an intensity that is too high for your fitness level. A sign of overtraining is when you can no longer achieve the same workloads (speed and incline) that you usually achieve. Your body cannot generate the power it normally does. In this case, your legs will feel very heavy and slow. This is your body telling you to take a break and do some recovery exercises or enjoy a recovery day. Sometimes the fatigue is a good thing. If you push yourself to a higher intensity than you normally do and your legs fatigue at the end, it is a sign of overloading the muscles which ,in return, will help you take your fitness to the next level. If done correctly, you will recover before the next workout.
http://www.sharecare.com/question/why-legs-quickly-run-treadmill
Leg fatigue while running on a treadmill or outside is due to either overtraining or training at an intensity that is too high for your fitness level. A sign of overtraining is when you can no longer achieve the same workloads (speed and incline) that you usually achieve. Your body cannot generate the power it normally does. In this case, your legs will feel very heavy and slow. This is your body telling you to take a break and do some recovery exercises or enjoy a recovery day. Sometimes the fatigue is a good thing. If you push yourself to a higher intensity than you normally do and your legs fatigue at the end, it is a sign of overloading the muscles which ,in return, will help you take your fitness to the next level. If done correctly, you will recover before the next workout.
http://www.sharecare.com/question/why-legs-quickly-run-treadmill
Why do guys get Spare Tires & Women get Thunder-Thighs?
Why do guys get Spare Tires & Women get Thunder-Thighs?
As most women know, it is more difficult to shed fat from the pelvis, buttocks and thighs than it is to trim down other areas of the body. During lactation, however, sex-specific fat cells are not so stubborn. They increase their fat-releasing activity and decrease their storage capacity, while at the same time fat storage increases in the mammary adipose tissue. This suggests that there is a physiological advantage to sex-specific fat. The fat stored around the pelvis, buttocks and thighs of women appears to act as reserve storage for the energy demands of lactation. This would seem to be particularly true for habitually undernourished females.
But this advantage brings one annoying disadvantage that many women experience: the orange-peel-look on the hips, thighs and buttocks called cellulite. Cellulite appears as body fat is gained and more of it is packed into existing cells. (Remember, new cells are not normally formed after adolescence.) These packed cells then swell and, when large enough, become visible through the skin. Adding insult to injury, as the skin gets thinner and less flexible with age, the puffed-up fat cells become even more visible. (Unfortunately, no cream, massage, vibrating machine, injection, pill, whirlpool bath, rubber pants or other gimmick will get rid of cellulite. The only help is general weight loss, with a sensible diet and regular exercise, which can reduce the effect.)
Men tend to store excess fat in the visceral, or abdominal, region. This deposit has no apparent physiological advantage. On the contrary, it is downright dangerous. A large potbelly, where waist girth begins to exceed hip girth, is strongly associated with an increased risk of coronary artery disease, diabetes, elevated triglycerides, hypertension, cancer and general overall mortality.
One of the main reasons that men gain weight around their middle as they age is that their metabolic rate slows down and they burn fewer calories. Even though they may be eating the same amount, they are apt to gain weight and often it is in their stomach. Beer and alcohol contribute to visceral fat that collects around the middle, and even fit and slim men can wake up one day looking down on a beer belly. Eating large meals late at night keeps the stomach muscles relaxed and stretched during sleep. Over time this can lead to a potbelly. Lordosis in men occurs when the spine bends inward and pushes the stomach out.
As most women know, it is more difficult to shed fat from the pelvis, buttocks and thighs than it is to trim down other areas of the body. During lactation, however, sex-specific fat cells are not so stubborn. They increase their fat-releasing activity and decrease their storage capacity, while at the same time fat storage increases in the mammary adipose tissue. This suggests that there is a physiological advantage to sex-specific fat. The fat stored around the pelvis, buttocks and thighs of women appears to act as reserve storage for the energy demands of lactation. This would seem to be particularly true for habitually undernourished females.
But this advantage brings one annoying disadvantage that many women experience: the orange-peel-look on the hips, thighs and buttocks called cellulite. Cellulite appears as body fat is gained and more of it is packed into existing cells. (Remember, new cells are not normally formed after adolescence.) These packed cells then swell and, when large enough, become visible through the skin. Adding insult to injury, as the skin gets thinner and less flexible with age, the puffed-up fat cells become even more visible. (Unfortunately, no cream, massage, vibrating machine, injection, pill, whirlpool bath, rubber pants or other gimmick will get rid of cellulite. The only help is general weight loss, with a sensible diet and regular exercise, which can reduce the effect.)
Men tend to store excess fat in the visceral, or abdominal, region. This deposit has no apparent physiological advantage. On the contrary, it is downright dangerous. A large potbelly, where waist girth begins to exceed hip girth, is strongly associated with an increased risk of coronary artery disease, diabetes, elevated triglycerides, hypertension, cancer and general overall mortality.
One of the main reasons that men gain weight around their middle as they age is that their metabolic rate slows down and they burn fewer calories. Even though they may be eating the same amount, they are apt to gain weight and often it is in their stomach. Beer and alcohol contribute to visceral fat that collects around the middle, and even fit and slim men can wake up one day looking down on a beer belly. Eating large meals late at night keeps the stomach muscles relaxed and stretched during sleep. Over time this can lead to a potbelly. Lordosis in men occurs when the spine bends inward and pushes the stomach out.
Workers more obese, burning fewer calories than ever before
Today's workers are burning an average of 120 to 140 fewer calories a day at their jobs than workers in the 1960s, finds a new study by top national physical activity experts.
Men burn an average 142 fewer calories a day at work; women, 124.
The lower activity level is due to a dramatic drop in the number of active jobs in manufacturing and farming and an increase in office jobs that are mostly sedentary, the study says.
"The jobs requiring moderate physical activity have all but disappeared," says Timothy Church, the study's lead author. He is director of preventive medicine research at the Pennington Biomedical Research Center in Baton Rouge .
"We have transitioned from jobs that primarily involved doing physical activity on our feet to ones where most of us make our living while sitting," he says.
Church and colleagues analyzed data from the U.S. Bureau of Labor Statistics from the 1960s to 2008. They assigned metabolic equivalent values, a measure of
intensity of physical activity, to different jobs, and from there calculated how many calories people used in those occupations.
Researchers also studied government obesity data, and with computer modeling found that a significant portion of the increase in obesity could be accounted for by the decrease in physical activity at work.
About a third of adults in the USA are obese, defined as 30 or more pounds over a healthy weight. That's up from roughly 13% in the early 1960s.
"I don't want to say that we've completely explained the obesity epidemic," Church says. "This is a crude analysis, but clearly work-related physical activity has decreased dramatically, and it appears to have impacted obesity in this country."
Barbara Rolls, professor of nutritional sciences at Pennsylvania State University, says the research "confirms what most of us knew was happening. We know that people are sitting at their desks for long hours and not out working at highly physically active jobs."
But the obesity epidemic is not due to that alone, she says. Many people are eating too
much.
Adult calorie requirements vary depending on gender, age, height, weight, activity level and other factors, but typically a small sedentary woman needs about 1,400 to 1,600 calories a day, and a sedentary man about 2,000 to 2,200 a day. Most surveys indicate an increase in calorie intake over the last few decades, Rolls says.
"Our eating habits have changed. Portion sizes are huge, we're eating more food away from home, high-calorie foods are everywhere. We have opportunities to eat all day, and we're doing it."
Men burn an average 142 fewer calories a day at work; women, 124.
The lower activity level is due to a dramatic drop in the number of active jobs in manufacturing and farming and an increase in office jobs that are mostly sedentary, the study says.
"The jobs requiring moderate physical activity have all but disappeared," says Timothy Church, the study's lead author. He is director of preventive medicine research at the Pennington Biomedical Research Center in Baton Rouge .
"We have transitioned from jobs that primarily involved doing physical activity on our feet to ones where most of us make our living while sitting," he says.
Church and colleagues analyzed data from the U.S. Bureau of Labor Statistics from the 1960s to 2008. They assigned metabolic equivalent values, a measure of
intensity of physical activity, to different jobs, and from there calculated how many calories people used in those occupations.
Researchers also studied government obesity data, and with computer modeling found that a significant portion of the increase in obesity could be accounted for by the decrease in physical activity at work.
About a third of adults in the USA are obese, defined as 30 or more pounds over a healthy weight. That's up from roughly 13% in the early 1960s.
"I don't want to say that we've completely explained the obesity epidemic," Church says. "This is a crude analysis, but clearly work-related physical activity has decreased dramatically, and it appears to have impacted obesity in this country."
Barbara Rolls, professor of nutritional sciences at Pennsylvania State University, says the research "confirms what most of us knew was happening. We know that people are sitting at their desks for long hours and not out working at highly physically active jobs."
But the obesity epidemic is not due to that alone, she says. Many people are eating too
much.
Adult calorie requirements vary depending on gender, age, height, weight, activity level and other factors, but typically a small sedentary woman needs about 1,400 to 1,600 calories a day, and a sedentary man about 2,000 to 2,200 a day. Most surveys indicate an increase in calorie intake over the last few decades, Rolls says.
"Our eating habits have changed. Portion sizes are huge, we're eating more food away from home, high-calorie foods are everywhere. We have opportunities to eat all day, and we're doing it."
How long should I workout?
How long should I workout?
Jun 01, 2011
Most people starting off should do at least 30 minutes of strength training 3 times a week, workouts will vary due to health, age and medication that you may be on. Depending on your health and cardio level you should try to do cardio 25-45 minutes, 3 times a week. Before you start your cardio, you should find your target heart rate and training zones.
To determine heart rate training zones, simply use the following formula:
(220 - age) x % of HRmax = Training intensity
Training Zone HR Formula Purpose
Zone 1 - 65-75% (220 - age) x 0.65 or 0.75 Helps build an aerobic base and is used for warm-up and recovery.
Zone 2 - 80-85% (220 - age) x 0.80 or 0.85 Increases anaerobic and aerobic capacity, can build leg strength and fuel calorie burning.
Zone 3 - 86-90% (220 - age) x 0.86 or 0.90 Increases speed, power, metabolism and anaerobic capacity.
Remember 5-10 minutes of the cardio should be your warm up and allow 3 minutes for your cool down.
The best way to find out the length of time and what intensity you should be working-out at, is to get a check up by your physician, then get with a Fitness Professional/ Personal Trainer and together design a workout program based on your goals and fitness assessment.
To determine heart rate training zones, simply use the following formula:
(220 - age) x % of HRmax = Training intensity
Training Zone HR Formula Purpose
Zone 1 - 65-75% (220 - age) x 0.65 or 0.75 Helps build an aerobic base and is used for warm-up and recovery.
Zone 2 - 80-85% (220 - age) x 0.80 or 0.85 Increases anaerobic and aerobic capacity, can build leg strength and fuel calorie burning.
Zone 3 - 86-90% (220 - age) x 0.86 or 0.90 Increases speed, power, metabolism and anaerobic capacity.
Remember 5-10 minutes of the cardio should be your warm up and allow 3 minutes for your cool down.
The best way to find out the length of time and what intensity you should be working-out at, is to get a check up by your physician, then get with a Fitness Professional/ Personal Trainer and together design a workout program based on your goals and fitness assessment.
Terrance Evans Sharecare Elite Trainer
http://www.sharecare.com/user/terrance-evans
Terrance is a Sport Enhancement Specialist (NASM) and Certified Personal Trainer (NASM). He studied Ergonomics and Anthropometry at the University of Michigan and later received training at the National Joint Committee on Health and Safety. Terrance also earned multiple certifications through the National Academy of Sports Medicine (NASM). He continues to stay current on fitness trends with course work and lectures in Corrective Exercise, Customized Integrated Injury Prevention, Optimum Performance for seniors, Weight Training, Prenatal, Youth, Strength/Cardio, Plyometrics, Diet Weight Loss Fitness, Speed, Agility and Quickness Training.
Terrance is a Sport Enhancement Specialist (NASM) and Certified Personal Trainer (NASM). He studied Ergonomics and Anthropometry at the University of Michigan and later received training at the National Joint Committee on Health and Safety. Terrance also earned multiple certifications through the National Academy of Sports Medicine (NASM). He continues to stay current on fitness trends with course work and lectures in Corrective Exercise, Customized Integrated Injury Prevention, Optimum Performance for seniors, Weight Training, Prenatal, Youth, Strength/Cardio, Plyometrics, Diet Weight Loss Fitness, Speed, Agility and Quickness Training.
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